Ideally here are some basic things to consider when choosing eating and exercise:
- Exercise in a fasted state has shown increased GH response (assuming it is higher intensity training, not lower steady state aerobics)
- People are able to fast and do heavy lifting style workouts (Oly, PL, Strength)
- Other "glycolitic" style of training may have better performance with small pre workout meal (30min-1hr). You can train fasted, but would advise on pwo meal with healthy carb/protein. (not sugar drinks)
- Eating too much at night may inhibit GH response (as insulin goes up, GH goes down)
- Eating a "big" breakfast may make you feel "sluggish" during the day. Most people who are fasting in the AM are finding less hunger cravings and more mental clarity.
- Of course once you start eating during the day, you will most likely have increased hunger cravings if you are going longer than 3-4 hours between meals.
- On the road, try to snack on easy things to carry around like nuts and avoid high carb/sugar as it will just make your blood sugar crash later on (when in doubt, fat and protein)
- The whole pwo meal is just "recommended" for increased muscle building and recovery. How much you "really" need to eat depends on your workout. If you are doing heavy weights then a small pre workout amino acid supplementation and small protein/fat/veggie meal pwo will help. Of course the more muscle you can stimulate and build, the stronger you will get. So at least get some amino acids pwo to stop muscle breakdown and start muscle repair.
- Fasting can be whenever you have time for it. Even if it is just 1-2x a week when you are not travelling. You still get benefits.
To sum up....if you are focused on max GH response and muscle building
- train fasted (that can be 2-3 hrs after last meal)
- train for short high intensity
- dont eat 30-60min pwo, let your GH spike
- eat healthy protein/carb based meals pwo
- dont eat big meal within 2-3 hrs of bed
- fast whenever you can for increased health parameters (even if just 1-2x a week)
In the end you have to learn how to adjust things as you go for your schedule, goals and performance needs.